A bit of everything today

Let me just start with...I HATE FRONT SQUATS!  Make sure to check out the video of my front squats below.  They hurt my shoulders, feel unbelievably awkward, but I know I need to do them every once in a while, so why not on Halloween!?

Here is today's routine:

Warmed-up with some cardio on the treadmill
Warm-up reps on shoulders mainly, full body
Lower body stretch
Seated super-set consisting of 20 forearm curls, 20 half curls (bar only)
Seated super-set, reverse of above (reverse forearm curls and reverse curls - bar only)
Front squat: warmup, 100 x 6, 150 x 5, 200 x 4, 240 x 6
Hammer curls: 50 x 30, 60 x 20, 60 x 30
Abs: 75 lb resistance for 70, 60 lb resistance for 70
Cool downs and stretching

Incline bench workout

Yesterday I lifted with Paxton and we focused on incline bench with some light shoulder work:

8 sets building up to 200 x 3 on incline bench
1 set of flat bench on 135
Burnout shoulder set with:
       Standing presses (100 reps)
       Lateral raises (50 reps)
       Front raises (50 reps)
       Shrugs (50 reps)
       Back fly (50 reps)

Not too heavy on anything, more to focus on motions.  The burnout worked great as I'm pretty sore today, and will be focusing on lower body later.

Thanks for reading!

Frame deadlift personal record

Here is another video from Saturday of me pulling 620 on the frame!  This is the first time I'd ever tried it, and it felt really good!

Catching up on this week!

I missed posting on Thursday, but Dave and I hit calves and back and then yesterday I helped a friend move his household for the better part of 6 hours, so with that, I was pretty sore going into today.

I lifted with Brian, today, at his house and we did the following:

Farmer's carry
145 x 2 (down and back)
200 x 2 (one way only)

Frame deadlift
340 x 3
440 x 2
520 x 2
560 x 1
620 x 1

This is the most I've ever deadlifted although on a frame and not a true deadlift.  It actually felt really good!  I'll post that video tomorrow.  For now, here is a video of the farmer's carry.

And after this, I logged 10 bike miles, or 3 for accounting purposes to stay on track.

Good week!!

235 lb sandbag over 48 inch bar...for reps!

Here is a video of sandbag over a 48 inch bar, from Tuesday...enjoy!

Video from yesterday

Here is today's workout, and below a video from yesterday which I just uploaded:

Wed	10/24/2012
Lift	Weight	Reps	Total Weight
Warm-ups	various	various	4500
Shoulder with cords	25	355	8875
Half shoulder presses with axle	135	8	1080
	145	4	580
	165	3	495
	185	2	370
Shrugs w/ axle	245	12	2940
	295	10	2950
	345	10	3450
Shrugs (DB)	100	30	3000
	100	40	4000
Single arm presses (DB) for practice	100	4	400
Hammer curls (one are at time)	60	20	1200
	60	20	1200
	60	20	1200
Shoulder with cords	25	200	5000
Stretching and cooldowns	various	various	3500
Abs	75	90	6750
Day's total		51490	lbs

 

Event training - yoke, sandbag

I worked out with Brian, yesterday, at his place.  Here is the workout:

Yoke
Warm-ups x 2
280 x 2
380 x 1
460 x 2

Lock-out deadlift with axle
325 x 5
415 x 3
415 x 3
505 x 3
505 x 3

Sandbag over 48 inch bar
160 x 8
160 x 10
230 x 6
230 x 4

Pretty good lift.  It was really cold so as you can see in the video, I actually wore both long pants and a long sleeve shirt!  Pretty soon we're going to be stuck indoors, but I actually prefer that.  Without further ado, here is a video, courtesy of Brian:

http://www.youtube.com/watch?v=tCRziffc-1Q&feature=g-all-u

I can't get it to link up here, so please follow the link.

Thanks for reading!

Calf, shoulder and yoke workout

Today started as one of those "I'm not sure what to do today" lifts, but then I thought step-ups...then just decided to do a stationary sort of super yoke.  I worked up to 505 lbs for 40 steps.  It is hard to keep your balance doing these, but a great way to strengthen periphery leg muscles, and ankles.  You do have to be very careful, though, which is why I had the supports raised up nearly to shoulder level in case I needed to set down the bar, quickly.

For fun, I did some light shoulder presses with the axle towards the end of the workout.  My shoulders didn't hurt doing this which is good.  I do need to continue to err on the side of less being more with anything overhead.

Here is a video of the axle stationary stepping/walking:

And here is today's lift:

Fri	10/19/2012
Lift	Weight	Reps	Total Weight
Warm-ups	various	various	2500
Shoulder with cords	25	250	6250
Calf raises	185	20	3700
Walking with axle (2 steps/rep)	185	30	5550
Calf raises	275	15	4125
Walking with axle (2 steps/rep)	275	30	8250
Calf raises	325	12	3900
Walking with axle (2 steps/rep)	325	25	8125
Walking with axle (2 steps/rep)	445	18	8010
Walking with axle (2 steps/rep)	505	20	10100
Calf raises	505	10	5050
Standing axle presses	115	12	1380
Calf raises	115	35	4025
Walking with axle (2 steps/rep)	115	60	6900
Pec-dec using 75lb band	75	24	1800
	75	24	1800
	75	24	1800
	75	24	1800
	75	30	2250
Shoulder with cords	25	200	5000
Stretching and cool downs	various	various	4500
Abs	75	120	9000
Day's total		105815	lbs

Axle deadlift day - no wraps, straps, or belt!!!

I worked up to 475 on axle deadlift today with no wraps, straps or belt!  It felt pretty good to go that heavy after a week off, no sleep and never having deadlifted on an axle before!!!  Here is a video of a few of the sets:

I feel like with this performance my max deadlift is up, again!  I'll have to test it out when and if Captain PFPCs (you know who you are!) ever comes back again!!

Here is today's lift, and I also hit a bit of cardio before and after:

Wed	10/17/2012
Lift	Weight	Reps	Total Weight
Warm-ups	various	various	6000
Deadlift with axle	135	8	1080
	245	5	1225
	295	3	885
	345	2	690
	395	2	790
	435	2	870
	475	2	950
Shoulder super-set axle	75	80	6000
Lower body super-set axle	75	80	6000
Abs	75	200	15000
Day's total		39490	lbs

Thanks for reading!

Grip day, some back/shoulders

Today was mainly about grip.  I hit a personal record on the rolling thunder of 183 lbs and here is video proof!

I also worked in some light back in the form of rows and then deadlift using the rolling thunder for a couple of high-rep sets.  Some abs rounded out the workout, with some standard shoulder motions for my impingement.

Wed	10/10/2012
Lift	Weight	Reps	Total Weight
Seated rows	75	25	1875
	75	25	1875
	75	25	1875
	75	25	1875
Shoulder rehab supersets	25	100	2500
	25	100	2500
	25	100	2500
Rolling thunder	98	10	980
	123	10	1230
	148	10	1480
	163	7	1141
	173	2	346
NEW PR!!!	183	1	183
	53	120	6360
	53	120	6360
Abs	75	120	9000
Day's total		42080	lbs

Thanks for reading!

Event Training - stones, yoke

I lifted with Brian and Roger, yesterday.  We did atlas stones using light weight up to 210 - I did a set of 3 in 16 seconds which is decent considering there is waiting for the stone to come back from the other side!  We did light yoke up to about 460 lbs.  I still cannot seem to find a comfortable way to hold the thing and am hoping I just get used to it one of these days!  I watched the other guys do log press as I didn't want to injure my ailing elbow any more - the most I tried was a clean on the empty log. 

I'll be lifting in a couple of hours, today, and working on back, so check back soon!

Thanks for reading.

Rubber band day - heavy ones!

Still a sore elbow and shoulders are tight too, so today was all rubber bands!  Here's a quick video of one of my supersets, followed by the workout:

Fri	10/5/2012
Lift	Weight	Reps	Total Weight
Calf raises (bands)	200	15	3000
	200	15	3000
	200	20	4000
	200	20	4000
Back Lockouts (bands)	200	15	3000
	200	15	3000
	200	15	3000
Zercher Squat (bands)	300	12	3600
	300	15	4500
	300	15	4500
Cable rows for center of back	50	100	5000
Abs	75	60	4500
Day's total		45100	lbs

Still with the elbow...

My elbow continues to nag me, so I'm stuck on cardio and light shoulder work.  Today I hit a couple of miles on the treadmill and also a light shoulder workout, focusing on not bending my arms.  I also hit some time on the bike yesterday (not worth reporting).  Tomorrow, I'll probably hit some light calf work and maybe some light squats too.  Not a very eventful week!  Thanks for reading!

Max Squat Day

I went for an estimated 3 rep max, today.  I still can't do much of anything with my upper body, so squats was the name of the game.  I worked up to 475 over 7 sets, and then on my 8th set went for 527 (gotta count clips when maxing!).  I got 3 reps fairly easily (not quite low enough on all of them, but no spotter...), I thought, and here is video confirmation just for fun:

With this, I'm estimating my 1 rep max squat closer to 560 lbs.  This is the best I've done since about 2006...hopefully this means my deadlift is up, too, but I won't be able to test that for the time being, thanks to tendonitis in my left elbow!

Here is today's lift, and as always, thanks for reading:

Mon	10/1/2012
Lift	Weight	Reps	Total Weight
Squat (back)	225	4	900
	225	4	900
	225	4	900
	315	3	945
	375	3	1125
	425	2	850
	475	2	950
	527	3	1581
Abs	60	100	6000
Day's total		14151	lbs